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  6. Kefir vs. Cream cheese

Kefir vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between Kefir and Cream cheese?

  • Kefir is richer in Vitamin D, while Cream cheese is higher in Vitamin A RAE, Selenium, Vitamin B2, and Vitamin E .
  • Cream cheese's daily need coverage for Saturated Fat is 98% higher.
  • Kefir is lower in Sodium.

We used Kefir, lowfat, plain, LIFEWAY and Cheese, cream types in this comparison.

Infographic

Kefir vs Cream cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kefir
Kefir
4
:
6
Cream cheese
Cream cheese
Contains more Calcium +34%
Contains more Magnesium +33.3%
Contains more Potassium +24.2%
Contains less Sodium -87.3%
Contains more Iron +175%
Contains more Copper +100%
Contains more Manganese +120%
Contains more Selenium +138.9%
Equal in Phosphorus - 107
Equal in Zinc - 0.5
Kefir
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +34%
Contains more Magnesium +33.3%
Contains more Potassium +24.2%
Contains less Sodium -87.3%
Contains more Iron +175%
Contains more Copper +100%
Contains more Manganese +120%
Contains more Selenium +138.9%
Equal in Phosphorus - 107
Equal in Zinc - 0.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kefir
Kefir
7
:
5
Cream cheese
Cream cheese
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +64.8%
Contains more Folate +44.4%
Contains more Vitamin B12 +31.8%
Contains more Vitamin A +95.3%
Contains more Vitamin E +4200%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B5 +34.3%
Contains more Vitamin K +2000%
Equal in Vitamin B6 - 0.056
Kefir
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +64.8%
Contains more Folate +44.4%
Contains more Vitamin B12 +31.8%
Contains more Vitamin A +95.3%
Contains more Vitamin E +4200%
Contains more Vitamin B2 +70.4%
Contains more Vitamin B5 +34.3%
Contains more Vitamin K +2000%
Equal in Vitamin B6 - 0.056

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
Kefir
1
:
4
Cream cheese
Cream cheese
Contains more Water +71.2%
Contains more Protein +62.3%
Contains more Fats +3603.2%
Contains more Carbs +23.2%
Contains more Other +74%
Kefir
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Water +71.2%
Contains more Protein +62.3%
Contains more Fats +3603.2%
Contains more Carbs +23.2%
Contains more Other +74%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Cream cheese
Cream cheese
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +2773.2%
Contains more Polyunsaturated fat +2698.1%
Kefir
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -96.7%
Contains more Monounsaturated Fat +2773.2%
Contains more Polyunsaturated fat +2698.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
Kefir
1
:
2
Cream cheese
Cream cheese
Contains more Galactose +∞%
Contains more Starch +∞%
Equal in Lactose - 3.76
Kefir
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +∞%
Equal in Lactose - 3.76

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Cream cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kefir Cream cheese Opinion
Net carbs 4.48g 5.52g Cream cheese
Protein 3.79g 6.15g Cream cheese
Fats 0.93g 34.44g Cream cheese
Carbs 4.48g 5.52g Cream cheese
Calories 41kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 4.61g 3.76g Cream cheese
Calcium 130mg 97mg Kefir
Iron 0.04mg 0.11mg Cream cheese
Magnesium 12mg 9mg Kefir
Phosphorus 105mg 107mg Cream cheese
Potassium 164mg 132mg Kefir
Sodium 40mg 314mg Kefir
Zinc 0.46mg 0.5mg Cream cheese
Copper 0.009mg 0.018mg Cream cheese
Manganese 0.005mg 0.011mg Cream cheese
Selenium 3.6µg 8.6µg Cream cheese
Vitamin A 569IU 1111IU Cream cheese
Vitamin A RAE 171µg 308µg Cream cheese
Vitamin E 0.02mg 0.86mg Cream cheese
Vitamin D 41IU 0IU Kefir
Vitamin D 1µg 0µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.023mg Kefir
Vitamin B2 0.135mg 0.23mg Cream cheese
Vitamin B3 0.15mg 0.091mg Kefir
Vitamin B5 0.385mg 0.517mg Cream cheese
Vitamin B6 0.058mg 0.056mg Kefir
Folate 13µg 9µg Kefir
Vitamin B12 0.29µg 0.22µg Kefir
Vitamin K 0.1µg 2.1µg Cream cheese
Tryptophan 0.069mg Cream cheese
Threonine 0.233mg Cream cheese
Isoleucine 0.324mg Cream cheese
Leucine 0.657mg Cream cheese
Lysine 0.567mg Cream cheese
Methionine 0.191mg Cream cheese
Phenylalanine 0.291mg Cream cheese
Valine 0.395mg Cream cheese
Histidine 0.175mg Cream cheese
Cholesterol 5mg 101mg Kefir
Trans Fat 0.037g Cream cheese
Saturated Fat 0.658g 20.213g Kefir
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0.001g 0.02g Cream cheese
Monounsaturated Fat 0.31g 8.907g Cream cheese
Polyunsaturated fat 0.053g 1.483g Cream cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cream cheese
Omega-6 - Linoleic acid 0.029g 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0g 0.002g Cream cheese
Omega-3 - ALA 0.006g 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0g 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Kefir
19%
Cream cheese
Minerals Daily Need Coverage Score
15%
Kefir
21%
Cream cheese

Comparison summary

Which food contains less Sodium?
Kefir
Kefir contains less Sodium (difference - 274mg)
Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 96mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 19.555g)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $3)
Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 0.85g)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Cream cheese
Cream cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.